Me

Hi Marciai fell and fractured my hip June 2016 had dexa scan and was told osteoporosis quite bad hips and spine, had vitamin d checked and told it was critical level whatever that means, put on 10000 out daily, that keeps it level.

Try not to worry as thousand have it and probably never break a bone in their lives.

As usual it's a number that scares the #### out of you, I was offered alandronic tablet's, l decided against taking them, as I said don't worry too much

Hi Marcia.  I hop you're also making sure you take some Vitamin D3?  Other important nutrients for healthy bones include Vitamin K2 (not K1 which is in our diet, you will almost certainly need to get K2 in a supplement as it's deficient in modern diet), boron, magnesium.  Yoghurt is supposed to be especially good for helping the body to absorb calcium.  Liquid milk not a particularly good bone building good, despite what we might think.  It's best to get the calcium through fermented foods like kefir, yoghurt and some cheeses.  There are alos many kinfds of fermented vegetables to enjoy.  Leafy greens, not all, but ones like collards, kale and broccoli, are full of good things for the bones.  Some aren't so good, like spinach, because they contain too much phytic acid.  

Another thing is to get as much appropriate exercise as you can manage.  Even a daily walk is very helpful for the bones.  There's a lot we can do to improve our bone density without resorting to drug therapy, which considering your age you may wish to avoid if you can, owing to long term effects.  I and others have improved our bone density readings only through supplements, nutrition and exercise, so we know it can be done.  We are all different, however and for some people a short course of medication may prove necessary - but I'd suggest not until after a couple of years of non-drug efforts have proven not helpful enough.  

All the bests.

This site is a great source of information for you. I was diagnosed 7 years ago and felt the anxiety you’re dealing with. I follow a lot of what is recommended here to treat naturally and without drugs now.  Vitamins D, Calcium, K2, Magnesium, lean proteins and Greek yogurt, fruits & vegetables. Daily exercise even is just a 20-30 minute walk and you can do it in segments if not all at once. Good luck.

Hi Marcia

Welcome to the Forum.

 I don’t see that a bone friendly diet will cause you any problems, regarding diabetes. 

I thought I was already  eating a healthy diet, I was on strict vegetarian diet for 40 plus yrs, until I started breaking bones. I then started monitoring my food intake and realised both my  quality protein and fat intake were down.  

We need quality protein for the  continued maintenance of the bone matrix or framework, which is composed of the protein collagen.  This is what gives bones their strength and flexibility.  Protein (and exercise) is needed for muscle health, if our  muscles are strong, we are less likely to hurt ourselves,  if we stumble. 

 

Healthy Fat (not trans fat)  is needed, not only as a healthy energy source instead of sugar,  but also to aid the absorption of the vital fat soluble vitamins  D3, K2 and A retinol.

I gradually added animal protein to my diet, like free range eggs, dairy, especially full fat Goat yogurt, butter, free range chicken,  then tinned Alaskan Wild Red Salmon, which I think is a real super food.   Not only a good source of protein, at around 24g  per 100 g of salmon, but also 220 mg of Ca, 760 IU of D3 and 1200mg  of omega 3, provided you  include the bones and liquid.  I mash it all up together so that the bones are not visible.    I do occasionally also eat British lamb.

I think diet is all about balance, so I would always eat a selection of veg with my protein.  I still eat seasonal fruit, mainly with my yogurt. 

Surprisingly, since altering my diet, I’ve lost almost a stone in weight, because the extra protein is more satisfying, I don’t get the low energy dips that I used to have,  so I’m not tempted to eat sugar containing snacks, to keep my energy levels up.

 

Make sure you get your vit D level checked and ask for the actual result figure.

I try to keep mine  between 150 to 170 nmol/L,  which I believe is an optimal range for general health.  My D3 intake varies, depending on my blood level and the season. I get my level checked twice a year.  In winter I usually take 5000 IU of D3, but in summer, usually 2000 IU or less. 

Best wishes

 

My husband has been borderline pre diabetic for years but never progressed to the higher score.You may never be an actual diabetic. Just avoid sugar and fatty foods. Have fruit and vegetables, cheese, yoghurt, bony broths, in other words, a really good diet. A low GI diet is best for diabetics. Walking helps prevent diabetes and aids your bones. If you can control and prevent diabetes with diet and exercise you are not what I call a proper diabetic anyway which is a genetic one. My sister and father were never overweight and always on the go. My sister struggles more with her diabetes than I do and she is thin. My mother was also a diabetic.  And you have diabetes from an early age not just in old age. Try not to worry as that is counterproductive to bone and diabetic health.

All the best.